Approved Log Road to My First Men’s Physique Competition log

[xyle9999]

Daily Update – Day 3 Bulk (10 september 25)


Fasted morning ride – Indoor cycling

Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual

Session structure:

Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2

Leg Day Training – Detailed Log​

1. Barbell Squat – 3 sets

Set 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest

2. Lateral Step-Up (Smith Machine) – 3 sets

Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest

3. Superset ×3 rounds

Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets

4. Standing Calf Raise (Smith Machine) – 4 sets

Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest


Diet

Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[Noah Wixx]

@xyle9999 man it looks like the cut went extremely successful. You have an amazing physique

I agree

 

[GHgut4life]

Regarding the carbs i cycle it

Monday, Thursday 305gt
Tuesday 235 gr
Wednesday Friday 265 gr
Saturday 385 gr
Sunday 190 gr

For the protein and calories i will increase every week link to my weight and result

you are not cycling enough brother
you should cycle protein and carbs more up to 500 and down to 100 can you do that? @xyle9999

Daily Update – Day 3 Bulk (10 september 25)


Fasted morning ride – Indoor cycling

Duration: 1h
Avg Power: 118 W
Max Power: 197 W
NP: 144 W
Avg HR: 114 bpm / Max HR: 133 bpm
Avg Cadence: 81 rpm (with specific blocks at 60 rpm & 120 rpm)
Calories burned: ~409 kcal
Elevation: 204 m virtual

Session structure:

Warm-up (15 min Z1/Z2)
Main set: 6× [2 min Z3 (low cadence ~60 rpm) + 1 min Z2 (high cadence ~120 rpm) + 3 min recovery Z1]
Cool-down: 10 min Z1/Z2

Leg Day Training – Detailed Log​

1. Barbell Squat – 3 sets

Set 1: 15 reps × 40 kg – RIR 1 – 3’ rest
Set 2: 15 reps × 50 kg – RIR 1 – 3’ rest
Set 3: 8 reps × 70 kg – RIR 1 – 3’ rest

2. Lateral Step-Up (Smith Machine) – 3 sets

Set 1: 8 reps × 20 kg – 2’ rest
Set 2: 8 reps × 20 kg – 2’ rest
Set 3: 8 reps × 20 kg – 2’ rest

3. Superset ×3 rounds

Leg Extension – 1 set of 10 reps × 30 kg @ tempo 5.0.5.0
Dumbbell Walking Lunges – 1 set of 20 steps × 22 kg
Rest: 1’30’’ between supersets

4. Standing Calf Raise (Smith Machine) – 4 sets

Set 1: 15 reps × 110 kg – 2’ rest
Set 2: 12 reps × 130 kg – 2’ rest
Set 3: 10 reps × 140 kg – 2’ rest
Set 4: 8 reps × 150 kg – 2’ rest


Diet

Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast,2000 g cooked potatoes, 200 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 250 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 40 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2700 kcal – Protein: 200 g / Carbs: 265 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

leg day looks good but more straight sissy squats add them brother
i like the food today clean
you ok with with walnuts over almonds?

 

[xyle9999]

you are not cycling enough brother
you should cycle protein and carbs more up to 500 and down to 100 can you do that? @xyle9999

leg day looks good but more straight sissy squats add them brother
i like the food today clean
you ok with with walnuts over almonds?

regarding the cycling yes i will cycle more is just the first week i try to keep quiet high now for energy but i will increase the cycling definitly

regarding walnets over almound yes i can change it

 

[xyle9999]

Daily Update – Day 4 Bulk (11 september 25)

Hi guys,

I hope everyone’s doing well. Here’s my log for the day.

This morning no fasted cycling, because according to my new program I need to do a 1h30 outdoor ride, but it was too cold and still dark at 5:45 a.m. So instead, I did a 20-minute yoga session to wake up the body. But unfortunately at lunch it was raining so I did 45 minutes easy indoor ride with 6 sprints


1. Lying Leg Curl (Hamstring Isolation)

3×20 reps: 20 kg → 25 kg → 27 kg
2 min rest
Finished with rest-pause principle at ~10RM

2. Romanian Deadlift (Barbell) – Tempo 8.2.3.0

3×8 reps: 30 kg → 34 kg → 37 kg
2 min rest
Focused on very slow eccentric (8 sec) and controlled stretch.

3. Seated Row (Machine) – Double Drop Set Style

3×12 reps: 118 kg → 127 kg → 136 kg
2 min rest


4. Superset (Repeat ×3)

a) Dumbbell Pullover (Unilateral)

3×10 reps: 14 kg → 18.5 kg → 18.5 kg
b) Chest-Supported Unilateral High Cable Row
3×10 reps: 27.5 kg → 32 kg → 36.5 kg
1 min rest between each exercise

5. Calf Raises (Leg Press Machine)

3×10 reps: 150 kg → 160 kg → 170 kg
1’30 rest
Heavy loading, reaching 0–3 RIR


Diet

Post-workout (weights): 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g lean ground beef (5% fat), 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds



Daily Total ≈ 2800 kcal – Protein: 220 g / Carbs: 305 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[RoySimpson]

Daily Update – Day 1 Bulk (08 september 25)

Training

• Morning (fasted): 55 minutes indoor cycling on Zwift – 24.2 km, 154 m elevation, Avg Power 119 W, Max Sprint 548 W, 367 kcal burned
• Before lunch: 15 minutes easy recovery ride on Zwift – 7.2 km, Avg Power 102 W, 88 kcal burned
• Afternoon (Pull Day):
  • Lat pulldown V-bar – 3 sets up to 90.5 kg
  • One-arm low cable row – 3 sets up to 41 kg
  • Dumbbell row (elbow out on bench) – 3 sets up to 45 kg
  • Superset (4 rounds):
  – Rear delt raises on chest-supported bench – 1 set up to 14 kg
  – Incline curls – 1 set up to 23 kg
  • + 10 min incline treadmill walk warm-up
  • + 5 min abs finisher

Diet

• Breakfast (post-cardio): 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, 60 g apple compote
• Lunch: 200 g chicken, 300 g baked potatoes, 150 g green vegetables, 15 g olive oil
• Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g apple compote
• Pre-workout snack (afternoon): 25 g whey, 30 g rice flour (water)
• Dinner: 200 g white fish, 200 g cooked basmati rice, 150 g green vegetables, 10 g olive oil + 10 g almond cream
• Before bed: 30 g whey, 10 g ground almonds on almond milk in inc creame

Daily Total ≈ 2880 kcal – Protein: 200 g / Carbs: 310 g / Fats: 80 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron

Cycle Start (Day 1):

• First injections today: Testosterone, Primobolan, Boldenone
• Oral Turinabol (30 mg) taken 1 hour before workout

Monday Shape check

View attachment 31792View attachment 31793View attachment 31794View attachment 31795

@xyle9999 looks like the cut went well! Looking lean bro!

 

[Tiger Salman Khan]

Daily Update – Day 4 Bulk (11 september 25)

Hi guys,

I hope everyone’s doing well. Here’s my log for the day.

This morning no fasted cycling, because according to my new program I need to do a 1h30 outdoor ride, but it was too cold and still dark at 5:45 a.m. So instead, I did a 20-minute yoga session to wake up the body. But unfortunately at lunch it was raining so I did 45 minutes easy indoor ride with 6 sprints


1. Lying Leg Curl (Hamstring Isolation)

3×20 reps: 20 kg → 25 kg → 27 kg
2 min rest
Finished with rest-pause principle at ~10RM

2. Romanian Deadlift (Barbell) – Tempo 8.2.3.0

3×8 reps: 30 kg → 34 kg → 37 kg
2 min rest
Focused on very slow eccentric (8 sec) and controlled stretch.

3. Seated Row (Machine) – Double Drop Set Style

3×12 reps: 118 kg → 127 kg → 136 kg
2 min rest


4. Superset (Repeat ×3)

a) Dumbbell Pullover (Unilateral)

3×10 reps: 14 kg → 18.5 kg → 18.5 kg
b) Chest-Supported Unilateral High Cable Row
3×10 reps: 27.5 kg → 32 kg → 36.5 kg
1 min rest between each exercise

5. Calf Raises (Leg Press Machine)

3×10 reps: 150 kg → 160 kg → 170 kg
1’30 rest
Heavy loading, reaching 0–3 RIR


Diet

Post-workout (weights): 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g lean ground beef (5% fat), 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds



Daily Total ≈ 2800 kcal – Protein: 220 g / Carbs: 305 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

@xyle9999 solid updates man....keep growing.......

 

[GHgut4life]

regarding the cycling yes i will cycle more is just the first week i try to keep quiet high now for energy but i will increase the cycling definitly

regarding walnets over almound yes i can change it

lets do it, try to work up the cals and change things up a bit brother

 

[GHgut4life]

Daily Update – Day 4 Bulk (11 september 25)

Hi guys,

I hope everyone’s doing well. Here’s my log for the day.

This morning no fasted cycling, because according to my new program I need to do a 1h30 outdoor ride, but it was too cold and still dark at 5:45 a.m. So instead, I did a 20-minute yoga session to wake up the body. But unfortunately at lunch it was raining so I did 45 minutes easy indoor ride with 6 sprints


1. Lying Leg Curl (Hamstring Isolation)

3×20 reps: 20 kg → 25 kg → 27 kg
2 min rest
Finished with rest-pause principle at ~10RM

2. Romanian Deadlift (Barbell) – Tempo 8.2.3.0

3×8 reps: 30 kg → 34 kg → 37 kg
2 min rest
Focused on very slow eccentric (8 sec) and controlled stretch.

3. Seated Row (Machine) – Double Drop Set Style

3×12 reps: 118 kg → 127 kg → 136 kg
2 min rest


4. Superset (Repeat ×3)

a) Dumbbell Pullover (Unilateral)

3×10 reps: 14 kg → 18.5 kg → 18.5 kg
b) Chest-Supported Unilateral High Cable Row
3×10 reps: 27.5 kg → 32 kg → 36.5 kg
1 min rest between each exercise

5. Calf Raises (Leg Press Machine)

3×10 reps: 150 kg → 160 kg → 170 kg
1’30 rest
Heavy loading, reaching 0–3 RIR


Diet

Post-workout (weights): 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 60 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g lean ground beef (5% fat), 250 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 50 g rice flour, 60 g applesauce
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds



Daily Total ≈ 2800 kcal – Protein: 220 g / Carbs: 305 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

i like your breakfast but why rice flour why not cream of rice?

 

[ballin2504]

Daily Update – Day 2 Bulk (09 september 25)


Today I kicked off a new structured plan for my cycling. With the colder weather, I’ll be doing more indoor sessions, so I decided it was time to bring some order to my bike training. Today was my first MAP (Maximal Aerobic Power) session – it was tough and definitely pushed me out of my comfort zone. Still, I’m confident that focusing on shorter but higher-quality sessions will really help improve my overall conditioning.


Structured Zwift Session – PMA Intervals (30/30 i5-i3)

• Duration: 1h00m
• Distance: 27.9 km
• Elevation gain: 310 m
• Average speed: 27.8 km/h
• Calories burned: 476 kcal
• Average power: 138 W
• Peak efforts: up to 296 W during 30/30 intervals

This was my first structured PMA workout on Zwift, alternating 30s high-intensity at Zone 5 with 30s recovery in Zone 3. The session combined solid aerobic work with sharp anaerobic peaks, a great mix for improving both VO2max and power endurance.


really sweating at 5:45am this morning
View attachment 31825

Training Push

Dumbbell Flat Flyes – 3×20 (up to 27 kg)
Smith Machine Decline Bench Press – 3×12 (up to 60 kg)
Low Cable Incline Flyes – 2×50 (up to 19 kg)
Smith Machine Shoulder Press – 4×8 (up to 50 kg)
Low Cable Lateral Raises – 3×10 (double drop set, up to 14 kg)
Decline Skull Crushers (EZ-Bar) – 3×10 + AMRAP rest-pause (up to 29 kg)

Diet

Post-cardio: 25 g whey + 20 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 40 g rice flour, 20 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g beef 250 g cooked potatoes, 200 g green vegetables, 20 g olive oil
Post-cardio snack: 220 g egg whites, 30 g rice flour, 15 g olive oil
Dinner: 200 g white fish, 150 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds


Daily Total ≈ 2600 kcal – Protein: 200 g / Carbs: 235 g / Fats: 83 g


Supplements & Cycle

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron

@xyle9999 damn I’d say sweating. You must’ve really been pushing it big guy. Got to love to see that.

 

[xyle9999]

@xyle9999 damn I’d say sweating. You must’ve really been pushing it big guy. Got to love to see that.

Yes now with shorter but more instence morning indoor cycling session i push hard,

 

[xyle9999]

Daily Update – Day 5 Bulk (12 september 25)

Hey guys,

I’m wrapping up the first week of my bulk and starting to adapt to the new training structure – both with the PPL split in the gym and with shorter but more structured cycling sessions. Wednesday’s leg day left me with some soreness, but that’s a good sign the muscles were properly worked.

On the cycle side everything is on track – sticking to my plan with 4 weekly injections (Boldenone, Primobolan, Test Cypionate) and taking Turinabol about 45 minutes before training. Mentally I’m sharp, focused, and putting a lot of intensity into every single session.

CARDIO: Structured PMA Session – Zwift (Fasted at 5:45 am)​

Today I did structure PMA (VO₂max) workout on Zwift. The session was short but very demanding, especially with the “false recovery” at Zone 3 between the Zone 5 efforts. Honestly, I had to take 3 small breaks during the intervals – still adapting to this kind of intensity, especially training fasted.

Session details:​

Duration: 1h06
Distance: 26 km
Avg Power: 147 W
NP: 176 W
20-min max: 184 W
Max Power: 283 W
Avg HR: 125 bpm / Max HR: 153 bpm
Calories: 563 kcal

Workout structure:​

Warm-up: 15 min (Z1–Z2)
Main set: 3 × 5 reps [30s Zone 5 (~270–280 W, low cadence 60 rpm) + 30s Zone 3 (~175–200 W, high cadence 120 rpm)] with 3 min Z2 recovery between blocks
Cool-down: 24 min Z2–Z1

Weight training​

Chest Workout​

1. High Cable Flyes
15 reps × 46 kg – Rest 1’30
12 reps × 55 kg – Rest 1’30
8 reps × 64 kg – Rest 1’30
2. Smith Machine Incline Bench Press (Tempo 3.0.3.0)
8 reps × 40 kg – Rest 3’
8 reps × 50 kg – Rest 3’
8 reps × 60 kg – Rest 3’
8 reps × 70 kg – Rest 3’
3. Chest Press Machine (heaviest possible + drop set on last)
8 reps × 64 kg – Rest 2’
8 reps × 73 kg – Rest 2’
8 reps × 82 kg – Rest 2’
8 reps × 82 kg – Rest 2’
4. Low Cable Incline Flyes (long sets for maximum pump)
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g applesauce
Dinner: 200 g salmon, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

 

[going2cycle]

Daily Update – Day 5 Bulk (12 september 25)

Hey guys,

I’m wrapping up the first week of my bulk and starting to adapt to the new training structure – both with the PPL split in the gym and with shorter but more structured cycling sessions. Wednesday’s leg day left me with some soreness, but that’s a good sign the muscles were properly worked.

On the cycle side everything is on track – sticking to my plan with 4 weekly injections (Boldenone, Primobolan, Test Cypionate) and taking Turinabol about 45 minutes before training. Mentally I’m sharp, focused, and putting a lot of intensity into every single session.

CARDIO: Structured PMA Session – Zwift (Fasted at 5:45 am)​

Today I did structure PMA (VO₂max) workout on Zwift. The session was short but very demanding, especially with the “false recovery” at Zone 3 between the Zone 5 efforts. Honestly, I had to take 3 small breaks during the intervals – still adapting to this kind of intensity, especially training fasted.

Session details:​

Duration: 1h06
Distance: 26 km
Avg Power: 147 W
NP: 176 W
20-min max: 184 W
Max Power: 283 W
Avg HR: 125 bpm / Max HR: 153 bpm
Calories: 563 kcal

Workout structure:​

Warm-up: 15 min (Z1–Z2)
Main set: 3 × 5 reps [30s Zone 5 (~270–280 W, low cadence 60 rpm) + 30s Zone 3 (~175–200 W, high cadence 120 rpm)] with 3 min Z2 recovery between blocks
Cool-down: 24 min Z2–Z1

Weight training​

Chest Workout​

1. High Cable Flyes
15 reps × 46 kg – Rest 1’30
12 reps × 55 kg – Rest 1’30
8 reps × 64 kg – Rest 1’30
2. Smith Machine Incline Bench Press (Tempo 3.0.3.0)
8 reps × 40 kg – Rest 3’
8 reps × 50 kg – Rest 3’
8 reps × 60 kg – Rest 3’
8 reps × 70 kg – Rest 3’
3. Chest Press Machine (heaviest possible + drop set on last)
8 reps × 64 kg – Rest 2’
8 reps × 73 kg – Rest 2’
8 reps × 82 kg – Rest 2’
8 reps × 82 kg – Rest 2’
4. Low Cable Incline Flyes (long sets for maximum pump)
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g applesauce
Dinner: 200 g salmon, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

Solid work today. You’re clearly locking into the new split and the cycling structure is pushing your limits just right. The PMA session looked brutal with those false recoveries, but those breaks will tighten up once your body adjusts. Chest day was heavy and balanced, you’re mixing pump work with real controlled pressing which is exactly what builds dense muscle. Diet is clean and steady, macros on point for growth without spillover. Keep stacking days like this and by next week you’ll feel that groove where recovery, training, and diet line up smooth.

 

[SteveSmi]

Daily Update – Day 5 Bulk (12 september 25)

Hey guys,

I’m wrapping up the first week of my bulk and starting to adapt to the new training structure – both with the PPL split in the gym and with shorter but more structured cycling sessions. Wednesday’s leg day left me with some soreness, but that’s a good sign the muscles were properly worked.

On the cycle side everything is on track – sticking to my plan with 4 weekly injections (Boldenone, Primobolan, Test Cypionate) and taking Turinabol about 45 minutes before training. Mentally I’m sharp, focused, and putting a lot of intensity into every single session.

CARDIO: Structured PMA Session – Zwift (Fasted at 5:45 am)​

Today I did structure PMA (VO₂max) workout on Zwift. The session was short but very demanding, especially with the “false recovery” at Zone 3 between the Zone 5 efforts. Honestly, I had to take 3 small breaks during the intervals – still adapting to this kind of intensity, especially training fasted.

Session details:​

Duration: 1h06
Distance: 26 km
Avg Power: 147 W
NP: 176 W
20-min max: 184 W
Max Power: 283 W
Avg HR: 125 bpm / Max HR: 153 bpm
Calories: 563 kcal

Workout structure:​

Warm-up: 15 min (Z1–Z2)
Main set: 3 × 5 reps [30s Zone 5 (~270–280 W, low cadence 60 rpm) + 30s Zone 3 (~175–200 W, high cadence 120 rpm)] with 3 min Z2 recovery between blocks
Cool-down: 24 min Z2–Z1

Weight training​

Chest Workout​

1. High Cable Flyes
15 reps × 46 kg – Rest 1’30
12 reps × 55 kg – Rest 1’30
8 reps × 64 kg – Rest 1’30
2. Smith Machine Incline Bench Press (Tempo 3.0.3.0)
8 reps × 40 kg – Rest 3’
8 reps × 50 kg – Rest 3’
8 reps × 60 kg – Rest 3’
8 reps × 70 kg – Rest 3’
3. Chest Press Machine (heaviest possible + drop set on last)
8 reps × 64 kg – Rest 2’
8 reps × 73 kg – Rest 2’
8 reps × 82 kg – Rest 2’
8 reps × 82 kg – Rest 2’
4. Low Cable Incline Flyes (long sets for maximum pump)
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g applesauce
Dinner: 200 g salmon, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

the chest training is so good. i like it. and nice list on the supplements @xyle9999

 

[2Thick]

Daily Update – Day 5 Bulk (12 september 25)

Hey guys,

I’m wrapping up the first week of my bulk and starting to adapt to the new training structure – both with the PPL split in the gym and with shorter but more structured cycling sessions. Wednesday’s leg day left me with some soreness, but that’s a good sign the muscles were properly worked.

On the cycle side everything is on track – sticking to my plan with 4 weekly injections (Boldenone, Primobolan, Test Cypionate) and taking Turinabol about 45 minutes before training. Mentally I’m sharp, focused, and putting a lot of intensity into every single session.

CARDIO: Structured PMA Session – Zwift (Fasted at 5:45 am)​

Today I did structure PMA (VO₂max) workout on Zwift. The session was short but very demanding, especially with the “false recovery” at Zone 3 between the Zone 5 efforts. Honestly, I had to take 3 small breaks during the intervals – still adapting to this kind of intensity, especially training fasted.

Session details:​

Duration: 1h06
Distance: 26 km
Avg Power: 147 W
NP: 176 W
20-min max: 184 W
Max Power: 283 W
Avg HR: 125 bpm / Max HR: 153 bpm
Calories: 563 kcal

Workout structure:​

Warm-up: 15 min (Z1–Z2)
Main set: 3 × 5 reps [30s Zone 5 (~270–280 W, low cadence 60 rpm) + 30s Zone 3 (~175–200 W, high cadence 120 rpm)] with 3 min Z2 recovery between blocks
Cool-down: 24 min Z2–Z1

Weight training​

Chest Workout​

1. High Cable Flyes
15 reps × 46 kg – Rest 1’30
12 reps × 55 kg – Rest 1’30
8 reps × 64 kg – Rest 1’30
2. Smith Machine Incline Bench Press (Tempo 3.0.3.0)
8 reps × 40 kg – Rest 3’
8 reps × 50 kg – Rest 3’
8 reps × 60 kg – Rest 3’
8 reps × 70 kg – Rest 3’
3. Chest Press Machine (heaviest possible + drop set on last)
8 reps × 64 kg – Rest 2’
8 reps × 73 kg – Rest 2’
8 reps × 82 kg – Rest 2’
8 reps × 82 kg – Rest 2’
4. Low Cable Incline Flyes (long sets for maximum pump)
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’
20 reps × 28 kg – Rest 2’

Recovery
Same every day, on evening 15 minutes form roller and yoga

Diet​

Post-cardio: 25 g whey + 25 g dextrin
Breakfast: 250 g egg whites, 1 whole egg, 50 g rice flour, 15 g ground almonds, ½ avocado (50 g), 60 g applesauce
Lunch: 200 g chicken breast, 200 g cooked potatoes, 150 g green vegetables, 15 g olive oil
Post-cardio snack: 220 g egg whites, 35 g rice flour, 60 g applesauce
Dinner: 200 g salmon, 100 g cooked basmati rice, 150 g green vegetables, 15 g olive oil
Evening snack: 30 g whey, 150 ml almond milk, 10 g ground almonds
Daily Total ≈ 2700 kcal – Protein: 220 g / Carbs: 265 g / Fats: 83 g


Supplements

• Morning fasted: TUDCA, L-Carnitine, Caffeine, Green Tea, Yohimbine, Shilajit
• Pre-workout: Creatine 3 g
• Post-workout: Creatine 3 g,
• Breakfast: CoQ10, Vitamin C, Vitamin D + K2, NAC, Omega-3, Glutathione, Digestive enzymes, Chromium Picolinate, Berberine
• Lunch: Silymarin, Curcumin, NAC, Berberine
• Post-cardio snack: Berberine, Chromium Picolinate
• Dinner: Omega-3, Digestive enzymes, Glutamine
• Before bed: ZMA, Magnesium, Ashwagandha, Glycine, Proviron, Metformin

@xyle9999 good job on this one. the diet and supps are on point. love the recovery with yoga too

 

[Mobster]

Fuck 4 jabs a week. I just mix 2 PEDs in one jab (1 every 4th right now)